But I don’t even play tennis!
August 6, 2024 3:12 AM
I’ve had tennis elbow all summer. Can anyone recommend specific stretches or exercises? Do I need to see a PT or a masseuse or acupuncturist or chiropractor? My PCP seemed confident that it will go away on its own eventually, but I am getting impatient.
The one thing I’d like to rule out is a cortisone shot. My brushes with OTC steroids like Flonase or hydrocortisone make me very leery. They’ve given my crazy insomnia - not like restless sleep, like wide-awake-for-days insomnia.
It’s on my left - I’d say non-dominant side except that it’s made me very aware how many actions I naturally lead with my left. None of them are super repetitive, though, so I don’t know what caused it, so I don’t know what I should stop doing to rest it. Possible causes include weeding (I’m trying to switch to my right hand), crochet (I already would say right is dominant here, but left is doing some repetitive work, and I’ve been taking a break for about 2 weeks without noticeable difference), computer work (again, left is non-dominant, non-mousing, but still a fair amount of time on the keyboard).
The one thing I’d like to rule out is a cortisone shot. My brushes with OTC steroids like Flonase or hydrocortisone make me very leery. They’ve given my crazy insomnia - not like restless sleep, like wide-awake-for-days insomnia.
It’s on my left - I’d say non-dominant side except that it’s made me very aware how many actions I naturally lead with my left. None of them are super repetitive, though, so I don’t know what caused it, so I don’t know what I should stop doing to rest it. Possible causes include weeding (I’m trying to switch to my right hand), crochet (I already would say right is dominant here, but left is doing some repetitive work, and I’ve been taking a break for about 2 weeks without noticeable difference), computer work (again, left is non-dominant, non-mousing, but still a fair amount of time on the keyboard).
Increase blood flow. Massage it, gently flex it, rotate it, heat it.
A friend had tennis elbow for 10 years, finally scheduled a surgery. But that was a few months out, and had only a 50% success rate. Gave acupuncture a go, and that healed it. Now golfs, plays pickleball, opens wine bottles, etc.
posted by at at 5:06 AM on August 6
A friend had tennis elbow for 10 years, finally scheduled a surgery. But that was a few months out, and had only a 50% success rate. Gave acupuncture a go, and that healed it. Now golfs, plays pickleball, opens wine bottles, etc.
posted by at at 5:06 AM on August 6
I developed tennis elbow about 6 weeks ago – no idea how. It was annoying enough after two weeks that I scheduled a physiotherapy appointment. He diagnosed me within 10 minutes, gave me a simple exercise to do twice a day, and by the time of my follow-up appointment a week later, it was about 75% better. He said that early action means quick healing, but that when people suffer for months or years before they schedule an appointment, it takes proportionately longer to see results.
In other words, I vote for scheduling a PT appointment as soon as you can, because damn, tennis elbow is annoying, and the fix is so easy.
posted by notquitejane at 5:27 AM on August 6
In other words, I vote for scheduling a PT appointment as soon as you can, because damn, tennis elbow is annoying, and the fix is so easy.
posted by notquitejane at 5:27 AM on August 6
I had this earlier in 2024. I did PT and we started with two weeks of lifting 1 pound weights and doing some wrist and arm stretches. That didn't do much. So she said we should start on my neck. Chin down so your face stays perpendicular to the floor. Head back like someone is pulling on your ponytail. 4 more weeks of that and my elbow is much better. It is still prone to pain after overuse, but I can lift my drink in the car and mouse without pain now.
She also said I should have a backrest in my office chairs and try to stop hunching over my keyboard. Get up and walk or at least stand and stretch every hour or so.
posted by soelo at 5:47 AM on August 6
She also said I should have a backrest in my office chairs and try to stop hunching over my keyboard. Get up and walk or at least stand and stretch every hour or so.
posted by soelo at 5:47 AM on August 6
Get the referral to physical therapy. Leaving it alone might allow it to heal - if you can actually leave it alone - but may just end up dragging it out.
If it's bothering you enough you feel impatient, you're not "leaving it alone", so get to physical therapy asap and then do what they say.
posted by stormyteal at 6:03 AM on August 6
If it's bothering you enough you feel impatient, you're not "leaving it alone", so get to physical therapy asap and then do what they say.
posted by stormyteal at 6:03 AM on August 6
I got tennis elbow from repetitive lifting (IT work) 20 years ago, and that may have been one of the worst years of my life. It is SO hard not to re-injure because that is a primary-use tendon and you just don't realize how much of your arm strength pivots on it until it hurts.
And wearing a strap reduces the pain, but it does not actually help - it doesn't restrict movement, it doesn't stop you from lifting that cast iron pan or laptop or cat, it doesn't especially promote healing. And you may not be at that point now, but if you aggravate it to the point of extensive swelling, it starts pressing on your elbow nerves - your "funny bone" - and holy shit is it impossible to sleep through that feeling.
Get the PT referral. I did not, and it was easily 5 years before it healed enough that I couldn't re-injure it with the cast iron pan etc.
posted by Lyn Never at 6:12 AM on August 6
And wearing a strap reduces the pain, but it does not actually help - it doesn't restrict movement, it doesn't stop you from lifting that cast iron pan or laptop or cat, it doesn't especially promote healing. And you may not be at that point now, but if you aggravate it to the point of extensive swelling, it starts pressing on your elbow nerves - your "funny bone" - and holy shit is it impossible to sleep through that feeling.
Get the PT referral. I did not, and it was easily 5 years before it healed enough that I couldn't re-injure it with the cast iron pan etc.
posted by Lyn Never at 6:12 AM on August 6
See a PT if that's easy to do. But lots and lots of people have had success using the Theraband flexbar. I've heard people claim that this alone is the key to solving the problem. I've had tennis elbow for the last several months, and I got a flexbar, but I must admit I haven't been consistent with it, so I can't really attest to its efficacy, but it's a cheap investment. For me, what has seemed even more effective than the flexbar is doing hand grip strengthening, something I saw this PT recommend. I happened to have one of those hand grip things, and I started doing ten reps just once a day, and I've felt a definite improvement. Lastly, when I was really having a lot pain, this stretch provided some relief.
posted by gigondas at 7:04 AM on August 6
posted by gigondas at 7:04 AM on August 6
I'm currently halfway through PT for tennis elbow on my non-dominant left arm. It has been AMAZING. It's not even the exercises so much, though they've been super helpful, it's the soft-tissue work they've been doing at every appointment. It hurts while they do it (they're very careful not to push it into PAIN) and is a bit sore for the rest of the day afterward but omg the difference the next several days is absolutely stunning.
Tl;dr: I have the same injury, PT is fantastic, get PT.
posted by cooker girl at 9:41 AM on August 6
Tl;dr: I have the same injury, PT is fantastic, get PT.
posted by cooker girl at 9:41 AM on August 6
gigondas beat me to it.
“We couldn’t believe” how fast and well the therapy worked, says Timothy Tyler, PT, ATC, a clinical research associate at the Nicholas Institute and one of the authors of the study. “We were seeing improvements in five weeks, even three. It was crazy.”
read this
posted by superelastic at 9:58 AM on August 6
“We couldn’t believe” how fast and well the therapy worked, says Timothy Tyler, PT, ATC, a clinical research associate at the Nicholas Institute and one of the authors of the study. “We were seeing improvements in five weeks, even three. It was crazy.”
read this
posted by superelastic at 9:58 AM on August 6
Go to youtube and type in "physical therapy tennis elbow". Physical Therapists Bob Schrupp and Brad Heineck have some videos on there that I've found helpful in the past.
posted by stray thoughts at 4:52 PM on August 6
posted by stray thoughts at 4:52 PM on August 6
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posted by HearHere at 4:39 AM on August 6